Jump squats bodyweight

Category

Plyometrics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus

How to do it

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your core engaged.
3. Explosively jump up, extending your legs fully and swinging your arms up for momentum.
4. Land softly back into the squat position with your knees bent and your hips pushed back. Repeat for the desired number of repetitions.

Form tips

• Land softly on your forefeet to reduce impact on your joints.
• Ensure your knees are aligned with your toes when you squat to avoid strain.
• Move quickly but with control to maximize the effectiveness of the exercise and prevent injury.